2 protein shakes a day and my diet...

[Kold_Killa]

I have a protein shake when I wake up and one right before I goto bed.. is this okay?

Now my diet, About 1600 - 1700 cals a day

cal/carb/pro/fat

Meal 1:
-Protein Shake(w h2o) - 110/3/20/2.5
-Slice Whole Wheat Bread (sugar free) - 90/19/5/1.5
-TOTAL - 200/22/25/4

Meal 2:
-3 egg whites - 50/1/10/~0
-1 whole egg - 75/1/6.5/5
-.5 cup oatmeal - 143/27/4/3
-TOTAL - 268/29/20.5/8

Meal 3:
-Can tuna - 150/0/32.5/1.5
-1 carrot - 35/8/1/0
-.5 tbsp nat peanut butter - 80/3/4/8
-TOTAL - 265/11/37.5/9.5

Meal 4:
-.5 cup Brown Rice - 150/33/4/1
-Teriyaki Sauce - 20/5/0/0
-Green Pepper - 30/7.1/1.5/.2
-Mushroom - 9/1.6/.7/.1
-Onion - 30/6.9/.9/.1
-Carrot - 35/8/1/0
-Chicken Breast - 71/0/13.3/3.1
-TOTAL - 345/61.6/21.4/4.5

Meal 5:
-1 Catfish Fillet - 162/0/28/4.8
-1 Carrot - 35/8/1/0
-Cup Green Beans - 40/8/1/0
-TOTAL - 237/16/2/4.8

Meal 6:
-3 whole eggs - 225/0/18.6/15
-1 protein shake(w h2o) - 110/3/20/2.5
-TOTAL - 335/3/38.6/17.5

TOTAL of DAY -
1576
143 carb - 30%
172 pro - 44%
46 fat - 26%

That is a typical day... I think I need a few more calories, but I'm thinking that my actual intake from "on paper" intake probably makes up for a few calories... Please tell me what I could do to help my diet and what would be good to change around (times and what not)... thanks. btw, trying to shed some bf%

 

[swordfish151]

I have a protein shake when I wake up and one right before I goto bed.. is this okay?

Now my diet, About 1600 - 1700 cals a day

cal/carb/pro/fat

Meal 1:
-Protein Shake(w h2o) - 110/3/20/2.5
-Slice Whole Wheat Bread (sugar free) - 90/19/5/1.5
-TOTAL - 200/22/25/4

Meal 2:
-3 egg whites - 50/1/10/~0
-1 whole egg - 75/1/6.5/5
-.5 cup oatmeal - 143/27/4/3
-TOTAL - 268/29/20.5/8

Meal 3:
-Can tuna - 150/0/32.5/1.5
-1 carrot - 35/8/1/0
-.5 tbsp nat peanut butter - 80/3/4/8
-TOTAL - 265/11/37.5/9.5

Meal 4:
-.5 cup Brown Rice - 150/33/4/1
-Teriyaki Sauce - 20/5/0/0
-Green Pepper - 30/7.1/1.5/.2
-Mushroom - 9/1.6/.7/.1
-Onion - 30/6.9/.9/.1
-Carrot - 35/8/1/0
-Chicken Breast - 71/0/13.3/3.1
-TOTAL - 345/61.6/21.4/4.5

Meal 5:
-1 Catfish Fillet - 162/0/28/4.8
-1 Carrot - 35/8/1/0
-Cup Green Beans - 40/8/1/0
-TOTAL - 237/16/2/4.8

Meal 6:
-3 whole eggs - 225/0/18.6/15
-1 protein shake(w h2o) - 110/3/20/2.5
-TOTAL - 335/3/38.6/17.5

TOTAL of DAY -
1576
143 carb - 30%
172 pro - 44%
46 fat - 26%

That is a typical day... I think I need a few more calories, but I'm thinking that my actual intake from "on paper" intake probably makes up for a few calories... Please tell me what I could do to help my diet and what would be good to change around (times and what not)... thanks. btw, trying to shed some bf%

What are your stats? 1500 cals is very very low my friend...

 

[Kold_Killa]

What are your stats? 1500 cals is very very low my friend...

6'0
210ish
20years old.... Into a BMI calc it is:
2152 - 500 = 1652....

Like I said, on paper it is 1576, but more like 1620 - 1680 cals

Critique my diet, what should I add, where, when?? Just trying to lose some bf% to show my "real self" a little more.

 

[*Bunny*]

What kind of training goes with this diet?

IMHO, I'd shoot for at least 2000 cals and that's LOW end for my usual suggestion ... All at once you might feel bloated & 'full' so gradually up those cals & get that furnace burning ... macros look good, again I feel cals are too low for you.

What's the water intake?

I'd ditch the bread for a better carb source (oatmeal, brown rice, yadda yadda yadda), maybe add another fat somewhere, flax/fish oil, Extra Virgin Olive Oil, Raw Almonds Peanut butter ...

How often do you have a cheat meal or drink liquor?

What time are you eating? Every 2-3 hours? What time is your first/last meal?

When do you train? Before/After what meal?

 

[Lifterforlife]

Yeah, even on the strictest of diets, 10 calorie per lb. is as low as most should take it, and this is after they have been dieting for a while and trying to get to single digit bodyfats.

I would imagine that metabolism and thyroid output are probably at a crawl. Metabolic slowdown does not account for a whole lot, but it has plenty of other ramifications, all bad.

I would slowly bump up your calories at least towards your prior maintenance. I would suggest going up to about 12 calories per lb. at least. Make it a slow intake up, as your body is probably primed at this point for fat storage after sensing starvation mode.

 

[*Bunny*]

^^ i agree I shot for low end lest I scare him off lol

 

[cityhick]

At 210 and being 20 years old you should def be getting more cals in. Your body is in its prime and Cals isnt not AS important compared to many guys on this site. Dont get me wrong eating clean and right will give you better results then any part of lifting....im finding that out for myself. But I think you would like your results better if you had more cals. Carbs are good just have before your workout thats if you do workout sense you didnt tell when you train I dont know what time that would be. Then If you do cardio try to do it early morn on an empty stomach....trust me it sucks but it is well worth it. Good luck...I am sure I missed something. IMHO

 

[Kold_Killa]

Alright, let me see if I can reply to all the questions..

I Train 5 days a week

Sun - Chest
Mon - Bi
Tues -Tri
Wed - Shoulder
Thurs - Back (and light legs... inverted squat until I am burning)

BEFORE every work out I simply run a mile at 8 - 8.5 mph.. sometimes after a workout I will squeeze in another run. An early morning run is probably out of the question since I have a hard enough time getting up for class as it is. Do I need to focus on more duration of a run more than the speed? The reason I have been running before a lift is because I love the sweat I maintain all lift.

Water Intake has to be pretty damn good... never really count... but at least 10 glasses a day (just at home)... Then I'm a camel at the gym on the water fountain.

Bunny: You said ditch the bread? I know it probably isn't the best, but it is right in the morning and it is whole wheat sugar free... Think it is really that bad?

Time of first meal is about 7:30 am and then yes meals spaced 2 - 3 hrs inbetween. When I train is a little different everyday because of my college class schedule.
So Sun, Monday, Wed, my workout is at about 2:30 3:00pm (this normally falls after meal 4)
Tues at about 11:00am (after meal 2ish)
Thurs could be anywhere from 10:00 (like today) or as late at 2:00pm (after any one of my middle meals)

I cheat about one meal a week, normally a friday or saturday (a off day)
I never drink alcohol.

Alright, I think that is everything answered. Thanks guys, keep up the help

 

[dce2956]

6'0
210ish
20years old.... Into a BMI calc it is:
2152 - 500 = 1652....

Like I said, on paper it is 1576, but more like 1620 - 1680 cals

Critique my diet, what should I add, where, when?? Just trying to lose some bf% to show my "real self" a little more.

I'm pretty sure you mean a BMR calculator. Thats the calories that you'd require if you were just a vegtable in bed all day and didn't move. you forgot to multiply by whats called you TDEE, or total daily expentature. So if you're kinda active, you'd multiply that by 1.25, moderatly active, 1.5, and very active (like a pro athelete) 1.75. It seems that you're active enough, running a fair amount and in the gym 5 days a week. So you add another 50% of your BMR to your total daily expenditure. Thats about 2500 cals. So 3200-500=2700. I think if you stuck around that, you'll do well. If you really wanted you could go around 2500 cals. What you're eating now is just too little.

 

[Kold_Killa]

I'm pretty sure you mean a BMR calculator.

Wow, good info.. Guess I was screwy on my calculator information. I'm staying pretty full throughout the day as it is, guess I'll have to figure out some other food... or maybe more natty pb! love the natty. If someone feels like it, could someone make me a diet (meal by meal like I have mine) that I can afford (broke college student). I think I am going to try and aim around 2500 cals.. so about 420 cals a meal I guess? Please continue with the help, it is great.